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The Commuter’s Survival Guide: How to Get to Work Pain-Free

The Commuter’s Survival Guide: How to Get to Work Pain-Free

I first thought of the toll commuting takes on people’s bodies about a year ago, when I worked as a home health therapist.

I spent most of my day in a car driving from patient to patient.  The longer I sat, the more aches and pains I seemed to have.  That is when I compounded 4 simple exercises I could do in the car, while at a stop light or even while sitting in traffic. Try these out and see how you feel after that long commute to work.

Scapular Retraction

  • This exercise promotes better posture and positions your shoulders in in their happy place.
  • All you need to do for this exercise is pinch your shoulder blades together.
  • Make sure not to shrug your shoulders as you do this.
  • Repeat 15 times.

Chin Tucks

  • The best way to do this exercise is to try to make a double chin while pushing the back of your head into your head rest.
  • This exercise helps prevent neck pain and improve posture.
  • Repeat 10 times.

Abdominal Bracing

  • Hold 5 seconds, repeat 5 times.
  • This exercise encourages your body to use your core while sitting in order to prevent low back pain.
  • Start by making sure you are sitting up straight.
  • Then pull in your belly button in while visualizing it touching the back of your seat (like you are at the beach in you bathing suit).
  • You want to make sure you breathe while pulling that belly button in. Don’t hold your breath.

Glute Activation

  • This exercise will wake up your bottom in order to prepare for your long awaited walk into work.
  • The easiest way to do this exercise is to sit up straight and squeeze your cheeks together.
  • Repeat 15 times.

Try It!

Incorporating these 4 exercises into your daily commute will make a huge difference in the way you feel before and after work.

You will find yourself becoming more conscious of your posture throughout the day and feel a little less stressed during the commute.

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Byanca Madrigal, PT, DPT

Byanca Madrigal, PT, DPT

Byanca is a lover of music and dance. She spends most of her free time ballroom dancing or singing opera, mariachi, and folk indie music. Other interests include yoga, hiking, and of course traveling!
Byanca Madrigal, PT, DPT

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